Christmas is one of my favorite holidays. I enjoy getting together with friends and family. I love to continue with old traditions and even make a few new ones. But Christmas can be very stressful too. That is why I try to make running part of my holiday plans. Working up a good sweat helps me to deal with all the stress, travel, and in-laws that I (will deal with) get to do over the next few days. I hope that you have a wonderful Christmas with lots of Run/Walking mix in.

This week we will not have a "Supported" Group Run. With Christmas falling on Saturday many of us will be traveling or busy with family events this weekend. If you pace group leaders are in town they may email you to let you know if they are going to run on Sunday or not. However I would strongly encourage you to keep running during the week (two times for at least 30 minutes) and then run 4 to 6 miles this Saturday or Sunday.

Merry Christmas!
George

"Remember, if Christmas isn't found in your heart, you won't find it under the tree"b>
- Charlotte Carpenter

This week's running tip comes from Jeff Galloways Blog. If you are looking for some great running tips you should check out Jeff's Blog. This post is titled: Cold Weather Running Don't Be Held Hostage By The Weather.

Generally, cold weather makes running easier. Since there is less heat buildup, there is less body fluid lost, and the cool temperature makes running more invigorating. When the mercury drops below 50 degrees F, however, you'll have to start thinking of protective measures.

1. Wear a series of thin layers. Close to your skin, you'll want something warm. Polypro is one of a series of winter fibers that keep the warmth close to the skin but allow extra heat and perspiration to escape.
2. Continue to add external layers, adjusting to the temperature and wind conditions.
3. Cover up all extremities with extra layering: hands, ears, toes.
4. Men, wear an extra layer or two as underwear, as you need.
5. In extreme cold (when temperature or wind chill is below 10 degrees F), do not expose any skin if possible. Even when there is minimal exposure, put Vaseline or other cold weather insulation/protection on any area which may incidentally be hit by the wind (eyelids, etc.).
6. Be sure to coat your shoes or use socks that insulate your feet. Most running shoes are designed to let heat out and cold into your feet, which can cause frostbite on days colder than 32 degrees F. Remember that you generate a significant wind chill effect on your feet as you move them through the running motion.
7. As you warm up through running, peel off each layer before you start sweating. Too much sweat accumulation will freeze and cause problems

Warm-ups That Take the Sting Out of Winter

1. On very cold days, bundle up and exercise for a very few minutes indoors. You may walk, jog in place, use an indoor track or exercise on the machines (cycle, rowing, stair, etc.). Before you start sweating, go outdoors and you'll have a reservoir of warmth to get you down the road.
2. Start your run/walk going into the wind. This allows you to come back with the wind.
3. If you start to get very warm, remove an outside layer of clothing or unzip your outer layer, if applicable. A garment with long sleeves allows you to tie it around your waist or put it in your fanny pack - because you may need it later.
4. On cold days, pick environments where you could seek refuge for at least a few minutes if you need to.
5. On very cold or windy days, alternate between inside and out. If you have an indoors facility, it helps to come inside when you start to get cold. Exercise indoors only long enough to take the sting away - but head outdoors before you start sweating.
6. Don't let yourself sweat because it is likely to freeze and leave you very cold. Remove a layer or go outside before the sweat starts flowing.

Here is a link to see a video from the Riverfront Run

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Are you an ARW member registered for a marathon or half marathon? Send us an email so we can list you in our enews!

GOOFY'S RACE & HALF CHALLENGE
January 7-9, 2011
Walt Disney World, Orlando, Florida
REGISTERED RUNNERS:
(Goofy Challenge) (Marathon) (Half Marathon) Sheila Ratliff

Rock 'n' Roll Arizona Half Marathon
January 16, 2011
REGISTERED RUNNERS: Mike Davis

State Farm Melbourne & Beaches Music Marathon Weekend (5K, 8K, 1/2, Full & Marathon)
February 5, 2011
Melbourne, Florida
REGISTERED RUNNERS:

26.2 WITH DONNA:
THE NATIONAL BREAST CANCER MARATHON
February 13, 2011
Jacksonville, Florida
REGISTERED RUNNERS:
Cindy Dominey, Debbie Bruner, Debbie Jack

SNICKERS MARATHON ENERGY BAR
MARATHON & HALF MARATHON
March 5, 2011
Albany, Georgia
REGISTERED RUNNERS:
Scott Sapp, Debbie Bruner, Debbie Jack, Sheila Ratliff, Jennifer Bonner, Cindy Dominey, Jennifer Moree, Joe Bishop, Ildiko Babka,

JINGLE BELL JOG 10K & 5K
December 4 , 2010, 8 AM
Albany, GA

Nun Run 5K
February 5, 2011
Albany, Ga

This newsletter was sent by Jeff Galloway's Albany Marathon/Half Marathon Training Team (AlbanyRun/Walk). This program is the fastest growing running organization in Albany, GA. To join ARW, or renew your membership, visit our website. As always, we welcome your input about all ARW programs; please let us hear from you.

Our web site is AlbanyRunWalk - the national Jeff Galloway web site is www.jeffgallow ay.com Please check it frequently for details of these and many other upcoming events and programs.

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